Save As

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612: Accept that you have less control than you want | Paul + Wendy Projects 

My assigned Thursday workout scared me. I believe it to be true that I suck at pulling and pushing, so the thought of eeking out some bench press and strict pull-ups, well, I certainly wasn’t “handstands and pistols” kinda pumped about it.

As I stepped up to the rig to add a second assistance band for the pulling portion, I asked myself how I’d worked to change “this” – “this” being that “Motherfucker-I-still-don’t-have-dead-hangs/dread-at-working-through-something-I’m-seriously-terrible-at” feeling?

My answer was honest, but not the one I’d like to be able to give in response: not much. I hadn’t been working on it. Going through the motions (by, say, overhead pressing some light lbs you know you can nail, shrouded in the safety of the “proper form” umbrella – which is absolutely important, but also an easy scapegoat) isn’t the same as working toward something, Gunz. You know this.

And that, my friends, is how six banded pull-ups lead me to question my existence, over a few rounds of scotch.

The end.

Tyrion FTW.gif

Haha! Just jokes! Though I did call it a night at the gymnasium. Revelations are exhausting; as is watching a group of clueless souls follow a mind-blowing 1-10-1-10… prescribed back squat rep scheme in the “XF” class. Know when to say when, indeed. Or when to ask questions…)

Walking away from that failed Thursday workout, I realized that I need to reacquaint myself with my fears. And instead of conveniently forgetting them, keep them on-deck, and use them bitches for my benefit.

This nugget from Max at the TTT sure was helpful. I like how he describes himself as being “intimate” with is fears, applying a positive connotation with something many of us like to keep in the shadows.

Along the lines of finding and acknowledging our hidden drivers, this read by James Clear on the schemas is pretty great too; our underlying beliefs persist – and have the potential to seriously hold us back.

How would you re-tell the legend of “The War of the Ghosts”? What are your “Save As” Schemas that shape your narrative?

Save me from myself
Sweet baby Jesus, save me from myself

11 Mar | Sa
Warm-up | 3x
AD x 1:00
Wall walk x 1 + taps x 10
Palm-ups BB row x 10
Slam balls x 7 @ 20#

Work | Solo Oly
A1. Pressing snatch balance 4 x 2 (70, 70, 70, 75#)
A2. Heaving snatch balance x 2
A3. Snatch balance x 1
B. Snatch 10 x 2 (85, 90, 90, 95, 95, 95, singles @ 95, 100, 105, 110# [PR])

12 Mar | Su
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Bird dogs x 10 ea
Side plan + leg lift (aligned AF) x :20

Warm-up | 3x
Wall balls x  7
Single-arm banded rows x 10 ea
DUs x 20

Work | [Do over Thursday]
5x:
Incline bench x 3 (80, 80, 85, 85, 90#)
Rest x 1:00
Banded pull-ups x 6 (blue + green)
Rest x 2:00
-then-
AD 30/30s x 20:00

Stretch | 15:00

13 Mar | M
Warm-up | 3x
Row x 1:00
Single-arm DB press x 8 (15#)
DUs x 20

Work | 10x:
Back squat x 5 (115, 2 @125, 3 @ 135, 4 @ 140#)
Rest x 1:00
Wall walk x 2
Rest x 1:00
-then-
5x:
1-1/4 Front squats x 3 (95#)
Rest x 1:00
Banded hammies x 5 ea (blue)
Rest x 1:00

Stretch | 15:00


Saturday | That transition from pressing to heaving is trippy as fuck – getting my lats to fire fast. Baby PR on the snatch. Since it’s Open season we might be tempted to call that a squat snatch. Laaaaawd. 

Sunday | A second attempt of Thursday’s workout. Felt much better. I want some science on why the AD rides so differently from the assault bike: the OG AD has me feelin’ it in my hammies and my quads, not ALL quad like on the ass(ault) bike – ironically named. Hmm.

Pull-ups are my nemesis, but just like with the last one… I will conquer you, nemesis! Here’s some footage and analysis to start the siege:

Monday | Walked away from the back squats wondering if I should have done the sets across and/or heavier. I was expecting to feel more fatigued by the last set than I did. That second sip of air is like a switch to the glutes. I’m thinking it must keep me more up right and then those guys stay engaged better…? But I might merely be suffering from delusional cognitive bias. Tricky.

Antics

“You get treated in life the way you teach people to treat you.” -Wayne Dyer

the fng show-01
The FNG Show

Sometimes the internet is helpful: How to Work with A Narcissist


22 June | W
Warm-up| 3x
Wall press + rotation x 10
Super bird dogs x 10 ea
OH walking lunges x 16
Row x 1:00

Work | OH-lifting
Snatch high-pulls 3 x 3 (85,95,105#)
2-Position snatch 3 x 3 (65#)
OHS 3 x 3 (85,95,95#)
Halting snatch-grip DL – 3s pause at mid-thigh – 3 x 3 (115#)

Serious Stretch | 20:00

21 June | Tu
Mobility |3x
BB row x 10
Scap press x 9 @5s ea
SL Elev hip bridge x 12
Reaching dead bugs x 1:00
Side plank + LL x :30

Work | EMOM x 20:00:
Evens: Snappy Power Snatch x 2 (6 @80,4 @85#)
Odds: DUs x 30 (:17)
-Rest x 4:00-
Gladiator TGUs x 14:00 7:00 (25#)

Stretch | 20:00

20 June | M
Mobility | 3x
GA squats x 12 (I fucking love these #feedyourinnerstripper)
Side clammie holds x:30 ea
Frog pumps x 1:00
Calf raises x 40 (2)

Get Werm | 3x
Wallballer x 10
OH Walking Lunges x 20
Play with the yump rope x :45

Work | 4x:
RDL x 4 @ 3232 (115,125#…)
Rest x 1:00
Single-arm Press  x 8 ea (30, 27.5, 25#)
Rest x 1:00
4x:
Banded rows x 12 (blue)
Rest x 1:00
Banded T’s x 10 (yellow)
Rest x 1:00

Auxiliary | 3x
Ring hold, slowly lower to hang, scap activation (?) x 3
Pistol Pause Candlesticks x 5 ea

Short Stretch | 10:00


M | I never know quite how to describe when my right shoulder/lat/tricep things get aggravated. I guess it just feels tight, and then that makes the movements feel different on that side. Yeah. So that was the case here.

The tempo RDLs were challenging. Used straps to focus on the glute/hammies. That also seems to alleviate some tension on the right shoulder region. Focused on recruiting the lat rather than my traps on the presses. Man, those got hard quick. I dropped weight every time because around rep 6 my face was doing this:

trap strain face

Tu | 86’ed the side plank in the warm-up. Couldn’t stay in the proper position; super fatigued in the QL and glute med regions. The snatches were snappy, and I worked on speed on the DUs, keeping the sets under :17. Progress on the Gladiator TGUs is good, but my shoulder started bothering me at the standing lockout position so I stopped and jumped into stretch class. 

W | Kept things light; being a little ginger with the shoulder, and getting heavy on Saturday.

I’ve logged my eats for the past 2 weeks. My protein intake seems to range from around 90g-120g per day; the days I up the carbs for lifting I see I tend to fall short on the protein. Gonna implement some summer supps (protein powder) because I want the mass. All in my butt. Kidding. And my hammies! There are a couple contributing factors, but I’m feeling really fucking great. My skin, however, seems to hate me right now. Will watch the dairy and see what happens.